IVAN



2680623 kg
Tõstetud
258
Trenne lisatud
0kg, 0 trenni
August
67836kg, 12 trenni
Juuli
July 11
elliptical trainer+RowingStep machine+, 00:40:00
20 - 10 - 10
July 11
Kokku 7842kg, Tõsteid 387 (Biitseps, Õlg, Triitseps)
Week 3 - Day 3. Def. poliqu. +ABS
July 10
Medium short inclined ramps, 7km, 00:30:00
8 min cont. 7 sets (45” sprint - 15” walk - 45” soft run - 30” recovery)
July 10
Kokku 16110kg, Tõsteid 357 (Jalad, Selg)
WEEK 3 - def poliq
July 9
Kokku 10530kg, Tõsteid 387 (Biitseps, Jalad, Rind, Selg)
WEEK 3
July 8
Fartlek, 8km, 00:29:00
July 5
Kokku 7266kg, Tõsteid 387 (Biitseps, Õlg, Triitseps)
Week 2 - Day 3. Def. poliqu. +ABS
July 4
Jooksmine, 00:26:00
July 3
Multiactivity, 3km, 00:15:00
5 x short stairs. 3x stairs-sprint-stairs 3x short ramps (30 sg)
July 2
Fartlek, 6km, 00:26:00
July 2
Kokku 15432kg, Tõsteid 354 (Jalad, Selg)
WEEK 2 - Day 2 -def. poliq. +ABS
July 2
Kokku 10656kg, Tõsteid 387 (Biitseps, Jalad, Rind, Selg)
WEEK 2 - DAY 1. Def Poliqu. +ABS
120166kg, 25 trenni
Juuni
June 28
Jooksmine, 5km, 00:18:00
June 28
Kokku 8118kg, Tõsteid 387 (Biitseps, Õlg, Triitseps)
Day 3 . def poliq. . +ABS
June 26
Medium short inclined ramps, 5.5km, 00:23:00
5’ plane run . 6 x (45” ramp. +15” walk+30” soft running +15” walk+15” rest)+...
June 26
Fartlek, 5.5km, 00:27:00
8' run 2' walk 1'30" run 1'30" walk 30" ru...
June 26
Kokku 14970kg, Tõsteid 348 (Jalad, Selg)
Day 2 def poliq. . + ABS
June 25
Kokku 8310kg, Tõsteid 341 (Biitseps, Jalad, Rind, Selg)
Day. 1 def poliq. . + ABS too many fails in chest and back aux. muscles (s...
June 21
Kokku 14610kg, Tõsteid 312 (Biitseps, Jalad, Õlg, Rind, Triitseps)
+ABS 3rd week Day 3
June 20
Kokku 7410kg, Tõsteid 145 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)
+abs DAY 2 3rd week
June 19
running medium short inclined ramps, 5km, 00:25:00
Warm + ramps 5 sets x 45 sg
June 18
elliptical trainer+RowingStep machine+, 00:40:00
20' 10' 10' +ABS
June 17
Fartlek, 6km, 00:24:00
3/3-2/2-1/1 1/1-2/2-3/3
June 17
Kokku 8973kg, Tõsteid 260 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)
+ ABS Day 1 3rd week.
June 15
Jooksmine, 5km, 00:22:00
suave suave. vía puntilla calle taliarte
June 14
Kokku 13356kg, Tõsteid 288 (Biitseps, Jalad, Õlg, Rind, Triitseps)
June 13
Kokku 8091kg, Tõsteid 169 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)
June 12
running short inclined ramps, 00:10:00
5x short
June 11
elliptical trainer+Step machine, 00:40:00
June 11
Kokku 8490kg, Tõsteid 270 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)
June 10
Multiactivity, 00:18:00
Run 1 min rope Jump 1 min Sprint 30 sg Walking 30 sg
June 8
Kokku 12090kg, Tõsteid 288 (Biitseps, Jalad, Õlg, Rind, Triitseps)
Day 3 + ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press ...
June 7
Jooksmine, 5km, 00:22:00
2 sets, (13 + 9 min).
June 5
Multiactivity, 00:18:00
Run 1 min rope Jump 1 min Sprint 30 sg Walking 30 sg 6 r...
June 5
Kokku 8256kg, Tõsteid 210 (Biitseps, Jalad, Kõht, Õlg, Rind, Selg)
Day 2 + ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press ...
June 3
Fartlek, 5km, 00:22:00
June 3
Kokku 7492kg, Tõsteid 250 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)
DAY 1+ ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press A3- ...
0kg, 0 trenni
Mai
0kg, 0 trenni
Aprill
0kg, 0 trenni
Märts
0kg, 0 trenni
Veebruar
0kg, 0 trenni
Jaanuar
 

37 trenni

July 11, 2018

elliptical trainer+RowingStep machine+, 00:40:00

20 - 10 - 10

July 11, 2018

Kokku 7842kg, Tõsteid 387 (Biitseps, Õlg, Triitseps)

Week 3 - Day 3. Def. poliqu. +ABS

July 10, 2018

Medium short inclined ramps, 7km, 00:30:00

8 min cont. 7 sets (45” sprint - 15” walk - 45” soft run - 30” recovery)

July 10, 2018

Kokku 16110kg, Tõsteid 357 (Jalad, Selg)

WEEK 3 - def poliq

July 9, 2018

Kokku 10530kg, Tõsteid 387 (Biitseps, Jalad, Rind, Selg)

WEEK 3

July 8, 2018

Fartlek, 8km, 00:29:00

July 5, 2018

Kokku 7266kg, Tõsteid 387 (Biitseps, Õlg, Triitseps)

Week 2 - Day 3. Def. poliqu. +ABS

July 4, 2018

Jooksmine, 00:26:00

July 3, 2018

Multiactivity, 3km, 00:15:00

5 x short stairs. 3x stairs-sprint-stairs 3x short ramps (30 sg)

July 2, 2018

Kokku 15432kg, Tõsteid 354 (Jalad, Selg)

WEEK 2 - Day 2 -def. poliq. +ABS

July 2, 2018

Fartlek, 6km, 00:26:00

July 2, 2018

Kokku 10656kg, Tõsteid 387 (Biitseps, Jalad, Rind, Selg)

WEEK 2 - DAY 1. Def Poliqu. +ABS

June 28, 2018

Jooksmine, 5km, 00:18:00

June 28, 2018

Kokku 8118kg, Tõsteid 387 (Biitseps, Õlg, Triitseps)

Day 3 . def poliq. . +ABS

June 26, 2018

Medium short inclined ramps, 5.5km, 00:23:00

5’ plane run . 6 x (45” ramp. +15” walk+30” soft running +15” walk+15” rest)+4’30” running

June 26, 2018

Kokku 14970kg, Tõsteid 348 (Jalad, Selg)

Day 2 def poliq. . + ABS

June 26, 2018

Fartlek, 5.5km, 00:27:00

8' run 2' walk 1'30" run 1'30" walk 30" run 30" walk 1'30" run 1'30" walk 2' run 2' walk 3' run 3' walk

June 25, 2018

Kokku 8310kg, Tõsteid 341 (Biitseps, Jalad, Rind, Selg)

Day. 1 def poliq. . + ABS too many fails in chest and back aux. muscles (shoulders) are not ready.

June 21, 2018

Kokku 14610kg, Tõsteid 312 (Biitseps, Jalad, Õlg, Rind, Triitseps)

+ABS 3rd week Day 3

June 20, 2018

Kokku 7410kg, Tõsteid 145 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)

+abs DAY 2 3rd week

June 19, 2018

running medium short inclined ramps, 5km, 00:25:00

Warm + ramps 5 sets x 45 sg

June 18, 2018

elliptical trainer+RowingStep machine+, 00:40:00

20' 10' 10' +ABS

June 17, 2018

Fartlek, 6km, 00:24:00

3/3-2/2-1/1 1/1-2/2-3/3

June 17, 2018

Kokku 8973kg, Tõsteid 260 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)

+ ABS Day 1 3rd week.

June 15, 2018

Jooksmine, 5km, 00:22:00

suave suave. vía puntilla calle taliarte

June 14, 2018

Kokku 13356kg, Tõsteid 288 (Biitseps, Jalad, Õlg, Rind, Triitseps)

June 13, 2018

Kokku 8091kg, Tõsteid 169 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)

June 12, 2018

running short inclined ramps, 00:10:00

5x short

June 11, 2018

elliptical trainer+Step machine, 00:40:00

June 11, 2018

Kokku 8490kg, Tõsteid 270 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)

June 10, 2018

Multiactivity, 00:18:00

Run 1 min rope Jump 1 min Sprint 30 sg Walking 30 sg

June 8, 2018

Kokku 12090kg, Tõsteid 288 (Biitseps, Jalad, Õlg, Rind, Triitseps)

Day 3 + ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press A3- Db Romanian deadlift A4- MEdium parallel Chin ups 3x8 B1- Bb shoulder press B2- Db incline curls B3- dips 3x16 C1-Seated calf raise ABS Day 2: 5x6 A1- Deadlift A2-Bb row A3- Bench press A4- Bench glute bridge 3x6 B1- Arnold press B2- Db Hammer curl B3 - Standing overhead tríceps extensión 3x...

June 7, 2018

Jooksmine, 5km, 00:22:00

2 sets, (13 + 9 min).

June 5, 2018

Multiactivity, 00:18:00

Run 1 min rope Jump 1 min Sprint 30 sg Walking 30 sg 6 rounds

June 5, 2018

Kokku 8256kg, Tõsteid 210 (Biitseps, Jalad, Kõht, Õlg, Rind, Selg)

Day 2 + ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press A3- Db Romanian deadlift A4- MEdium parallel Chin ups 3x8 B1- Bb shoulder press B2- Db incline curls B3- dips 3x16 C1-Seated calf raise ABS Day 2: 5x6 A1- Deadlift A2-Bb row A3- Bench press A4- Bench glute bridge 3x6 B1- Arnold press B2- Db Hammer curl B3 - Standing overhead tríceps extensión 3x...

June 3, 2018

Fartlek, 5km, 00:22:00

June 3, 2018

Kokku 7492kg, Tõsteid 250 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)

DAY 1+ ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press A3- Db Romanian deadlift A4- MEdium parallel Chin ups 3x8 B1- Bb shoulder press B2- Db incline curls B3- dips 3x16 C1-Seated calf raise ABS Day 2: 5x6 A1- Deadlift A2-Bb row A3- Bench press A4- Bench glute bridge 3x6 B1- Arnold press B2- Db Hammer curl B3 - Standing overhead tríceps extensión 3x6 C...